Exercise Profile
Barbell Rear Delt Row Overview
The Barbell Rear Delt Row is an effective exercise that primarily targets the rear deltoids while also working the traps. It’s a great movement for improving posture and building shoulder strength, making it a valuable addition to upper-body routines.
For beginners, they can use moderate weight to ensure proper form. Advanced lifters can increase the load or integrate tempo training for added intensity and control.
This best rear delt exercise can fit seamlessly into your routine. It works well as part of a dedicated shoulder day or as a complementary movement in full-body workouts.
Barbell Rear Delt Row Instructions
Step 1: Hold a barbell with a wider-than-shoulder-width grip and take a hip-width stance. Bend at your knees slightly, then hinge your torso forward. Keep your back flat and your spine neutral.
Step 2: Lift the barbell by bending your elbows and letting them flare to the sides. Ideally, pull the bar toward your neck until your upper arms are parallel to the ground.
Step 3: Then, lower the barbell under control until your arms are extended. Repeat until you reach the prescribed number of repetitions.
Common Barbell Rear Delt Row Variations
Rear delt rows are fantastic for working your shoulders, but if you want to up things a bit, here are other best rear delt exercise variations to explore:
Barbell Rear Delt Row Tips
- Minimize the movement of your shoulder blades to engage your rear delts more.
- Avoid swinging your torso up and down to help lift the weights.
- Focus on slow, controlled reps. Engage your rear delts to lift the barbell and avoid using momentum when lifting.
- Exhale as you pull the barbell toward you, and inhale as you lower it back down.
Barbell Rear Delt Row Common Mistakes
- Too Heavy: Lifting heavy can compromise form and shift the focus away from the rear delts to other muscles like the traps or lower back.
- Rounding the Back: Letting your back round can strain your lower spine and reduce the effectiveness of the exercise.
- Relying on Momentum: Swinging the barbell or jerking your body to lift the weight takes tension off the rear delts.
Frequently Asked Questions
What are the benefits of rear delt exercises?
Doing barbell rear delt rows helps improve shoulder stability, posture, and overall strength. It also helps prevent shoulder injuries.
Are rear delt rows necessary?
Yes, rear delt rows are important for shoulder joint stability by balancing out the strength of your front delts. Having strong rear delts is also critical for movements that involve pulling.
How is the Barbell Rear Delt Row different from other rows?
Other rows usually target the back, unlike the barbell rear delt row, which focuses on strengthening your shoulders, mainly the rear delts.
Can I do rear delt with dumbbells?
Yes, absolutely! Using dumbbells for this exercise allows you to train through a slightly longer range of motion.
Post your post-workout selfies in IG and tag @trainestapp, #trainest, or DM them to us to get a shoutout on Trainest Stories!
